Sprouts and Sprouting

Sprouts are superfoods. They can contain almost thirty times more vital nutrients than the most nutritious raw organic vegetables. When seeds and nuts are sprouted they provide increased amounts of antioxidants, enzymes, fiber, minerals, oxygen, protein, vitamins and all the other cofactors necessary for them to become healthy, vigorous plants. This means sprouts provide everything your body needs to build and maintain optimal health, repair damaged tissues and create a strong, healthy immune system.

Sprouts can contain up to one hundred times more enzymes than raw fruits and vegetables. Enzymes help your body digest and absorb more nutrients from your foods. Sprouting increases the nutritional quality and content of beans, grains, nuts, peas and seeds. Not only does sprouting dramatically increase protein, vitamin and mineral content but it also makes them more bioavailable and easier for your body to digest and absorb.

Sprouts are the ultimate survival food. Nothing provides more complete nutrition. And, seeds can be stored indefinitely, especially if vacuum packed. Sprouts are the most convenient, least expensive and easiest foods to grow in your own kitchen during any weather conditions, any time of the year.


Use cheese cloth, a plastic straining lid or a stainless steel straining lid to cover a large-mouth, glass quart jar. I like plastic screen lids. They are inexpensive, easily cleaned and available in most health food stores.

Place the recommended amount of seeds (See Below) in your jar. Add enough pure water (See Handout) to completely cover your seeds plus another 1 to 3 inches.

Prop your jar of seeds and water at an angle in a bowl or strainer in a warm, dark place like your cupboard. This prevents your seeds from “drowning.” Pour off and discard the soak water and rinse your seeds for the recommended number of times each day (See Below). After the recommended number of days (See Below) your sprouts should be ready to use in salads, other meals or just as snacks.

Often, before using my sprouts, I like to place them in a window with plenty of sunlight for several hours to encourage them to become greener from photosynthesis. Keep any leftovers refrigerated.

The best sources for organic, Non-GMO, sprouting seeds are health food stores or online.

Guide to Sprouting Many Common Seeds
Seed Amount Soak Time (Hrs) Daily Rinses Growing Time (Days)
Alfalfa 3 T 4 - 6 4 3 - 5
Amaranth 3 T 4 - 6 3 2 - 3
Beans, Most 1 Cup 8 - 10 3 3 - 5
Buckwheat 1 Cup 4 - 6 2 3
Cabbage 1 T 4 - 6 2 3 - 5
Clover 1 T 4 - 6 2 4 - 5
Corn 1 Cup 8 - 10 3 3
Flax 1 T 5 -7 5 4
Garbanzo Beans 1 Cup 10 - 12 3 3
Green Peas 1 Cup 10 - 12 3 2 - 3
Lentils 1 Cup 6 - 8 3 3 - 4
Millet 1 Cup 6 - 8 3 2
Radish 1 T 4 - 6 2 3 - 5
Rye 1 Cup 8 - 10 4 3 - 4
Pumpkin 1 Cup 6 - 8 3 1 - 2
Quinoa 1 Cup 4 - 6 4 2 - 3
Sunflower 1 Cup 6 - 8 2 1 - 2
Wheat 1 Cup 10 - 12 4 2 - 3

Nuts will generally not sprout like seeds. They are best soaked in pure water for 8 to 12 hours, depending upon the hardness of the nut. This destroys the enzyme inhibitors found in all seeds and nuts to prevent their sprouting before they have optimal temperature and water. Nuts are much easier to digest after elimination of these enzyme inhibitors.

After soaking, discarding the soak water and several rinses the next day, place the sprouted nuts on drying trays in a food dehydrator to make them crunchy again. Drying can also be done by spreading them on cookie sheets and using the lowest temperature available in your oven. Taste test to desired dryness. Any nut prepared this way is much easier to digest and more nutritious.